A new client of mine mentioned he “rewarded” a long school drop-off with a sugary Starbucks drink. He earned something for sure—but the crash earned the rest of his day.
Let’s swap “treats that tank you” for rewards that actually restore you.
10 better rewards (2–15 minutes, zero guilt)
Victory-lap walk: 10 minutes outside, face in the sun + 3 deep breaths.
One-song dance party: Kitchen, living room, car (I LOVE car dancing!). Instant mood lift.
Upgrade your sip: Sparkling water + lime in a fancy glass; add crushed mint.
JOY jar: Move the $5 you’d spend on a drink (I know it’s more like $8 these days) into a “treat fund” for flowers, mani/pedi, movie, etc.
Page-five rule: Light a candle and read five pages of a book you love.
Neck/shoulder reset: 5-minute self-massage or foam roller + jaw unclench.
Face mask mini-spa: Under-eye patches or a clay mask while you answer two emails.
Call your hype squad: Send a 60-second voice note to a friend: “I did the thing!” (yes, I was talking about school drop-off but it can be anything)
Stretch snack: Doorway chest stretch, hip flexor stretch, child’s pose—2 minutes each.
Micro-TV with a boundary: One 8–10 minute clip of your favorite show—timer on, exit proud.
Pro tip: Make your own Reward Menu (2-min, 10-min, 20-min options). When you finish a task, pick one. Treat yourself like someone you’re responsible for keeping energized.
Reach out for more tips on health, weight loss and longevity or to schedule an appointment via zoom or in my natural weight loss center in Boca Raton, FL.